Sources of insoluble fibre are a necessary part of your diet since it helps your intestines to push out waste from the foods which you consume. It fills up your gut, which keeps you full for hours. Diets high in fiber also decrease your risk of heart diseases because fiber helps your body to remove excessive cholesterol in your blood.
Fiber comes in two forms: soluble and insoluble. Many high-fiber foods contain both types of fiber, but most foods have higher amounts of one or the other. If you want to increase your insoluble fiber intake, choose foods that are high in this nutrient.
Soluble Vs Insoluble Fibres
Both soluble and insoluble fiber are important in your diet, and you need almost equal amounts of both. Soluble fiber attracts fluid in your digestive tract and forms a slow-moving thick sludge. This substance slows down the process of digestion. It gives essential vitamins and minerals time to absorb through intestinal walls.
Insoluble fiber stays relatively intact and sweeps through your digestive tract pushing out waste. This type of fiber adds bulk to your stools and makes bowel movements easier to pass. Parts of the food that are high in insoluble fiber often look the same in your stools, since insoluble fiber does not break down in your gut.
The amount of fiber you need depends upon age and gender. For every 1,000 calories that you consume, you need almost 14 grams of fiber. Generally, women tend to consume less calories than men. Because of the varying caloric intake between genders, women need around 21 to 25 grams of fiber, while men need to get 30 to 38 grams, according to the Institute of Medicine.
Fruits and Vegetables
Insoluble fiber is tough and hard to chew part of grains and produce. For example, the soft inner part of apples is full with soluble fiber, but the outer skin that takes longer for you to chew is high in insoluble fiber. Salads include an array of veggies that contain insoluble fiber. Cabbage, lettuce, onions and bell peppers are also great sources of insoluble fibre. The outer shell of corn kernels is a rich source of insoluble fiber, as well as the skin of cucumbers, grapes, and peas.
Whole-wheat flour, whole grains, and wheat bran contain a large amount of insoluble fiber. Ingredients on food labels are listed by weight. The term “whole grain” or “whole wheat” should be listed in the first few ingredients. This way you can be assured that the food you purchase is a good source of insoluble fiber.
Popcorn is one excellent sources of insoluble fibre, but you should avoid including butter on this popped snack. Adding high-fat butter packs excessive calories on popcorn, which is naturally low in calories. Dry fruits, including dates and prunes, are famous for their role in curing constipation. These foods are high in insoluble fiber and keep your bowels moving.